Chia Seeds!

Chia Seeds

Find out what chia seeds can do for your health and how to create a clean eating pudding. 

 

 

Almost overnight, chia seeds have gained over-whelming popularity in the health community. Are they worth all the hype? Yes. Chia seeds are packed full of health benefits and can be used to make some wonderful snacks. This powerful ancient food source is packed with fiber, omega-3 fatty acids, and antioxidants. Just three tablespoons of chia seeds contains as much omega-3’s as 32 ounces of salmon. They provide all the benefits of fish oil supplements without the fishy after taste. Chia seeds can also be ground into flour and used in recipes to as a gluten free substitute. Look for them in health food stores, or purchase them online. I recommend the Bob’s Red Mill Chia SeedsRead more

Scorch Fat

It’s possible to boost your metabolism with simple tweaks to your daily routine. Making these small changes will make your body more effective in its battle against fat.
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Eat Breakfast 
It is more than just a name: break-fast. Your body has been deprived of nutrients while you have been slumbering. Skipping breakfast sends your body into starvation mode. Eat your morning meal every morning. Make it 20-40% of your daily caloric intake.
Drink Cold Water
Research shows that women who drank eight 12 oz glasses of water daily have a higher metabolic then those who only drank four glasses. Drinking cold water will also help burn a few more calories because your body has to heat the water before it can use it. See our 40 Fruit water recipes post.
Sip Green Tea & Java
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Get your Protein!

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Protein is one of the three macro nutrients your body needs but unlike carbohydrates and fat your body doesn’t store protein and is in need of a consist supply. Protein is responsible for tissue repair, growth, and energy. It also is one of the most filling nutrients and your body burns more calories metabolizing protein. The recommended daily value (RDA) for protein is .5 grams per pound. However, if you are pregnant or active your protein needs can increase to 1 gram per pound. If you aren’t getting enough protein, here are some easy and quick ways to add it to your diet.

Find out which protein supplement fits your life and goals best.

Protein Powder Supplements: The choices seem endless when discussing types of protein supplements. A common supplement choice is whey which is quick digesting and inexpensive. But is does contain [...]

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Fitness Challenge of the Month – Plank Challenge!

Last month we did a squat challenge – I know it was super tough! I was right there with you. I had a hard time and even had to take more rest days than it asked for – but that’s okay! You can still be a part of the challenge, even if you need to rest more than the calendar allows. I would not want you to hurt yourself doing our challenge. I want you to succeed!

Now, if this seems tough, don’t worry. You will become stronger and you will be able to do at least a minute plank by the end of the month if you stick with it and push yourself. You will be surprised at how strong you will get and it will amaze you. You can do this!
plank
You could do them anywhere. On the grass or on your [...]

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Flat Belly Diet

Find out how the Flat Belly Diet can help you lose 15 pounds in 32 days and learn lifetime healthy habits.
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BASICS
The basics of the diet are eating three meals and one snack a day each totaling 400 calories. You will eat 1600 calories daily with a Mediterranean-style eating plan and places an emphasis on eating real foods and avoiding processed ones. The key to the diet is eating a MUFA every meal. MUFA’s are monounsaturated fats found in nuts, seeds, dark chocolate, flax, avocado, and oils. In the Flat Belly Diet! book Coauthor and Registered Dietician Cynthia Sass explains, “research shows that MUFAs have health benefits and target belly fat. They also help control satiety, so by adding in one MUFA at [...]

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No Gym Required

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Lift Weights Because…

life

Read more about this in the Smart Girls Do Dumbbells book.

Lifting weights can be done at a gym or at home. I’d recommend the Bowflex Adjustable Dumbbells as a good starter set of weights.
This set is awesome because its an adjustable set instead of having a huge set of many many dumbbells you just add on weight to the one set you have. It is compact and even comes with a stand. You can do bicep curls, tricep kickbacks, flys, bench presses… you name it, and you can do it with dumbbells. The cool thing about dumbbells is they take up very little space yet they get the job done. If you’re not into adjustable weights, this Dumbbell SetRead more

Eat Clean Tortilla Chicken Soup

This recipe is the perfect companion to any diet. It is a giant pot of protein and filling vegetables. The best part of this dish: it is made in the slow cooker.

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Recipe:

5 Chicken Breasts, boneless and skinless 
2 Jars of Salsa
1 Packet Reduced-Sodium Taco Seasoning (or 2 TBSP)
1 Onion
2 Peppers (Red, yellow, or green)
1 Bag Sliced Mushrooms
Juice from 1 Lime
1 Can (6oz) of Green Chillies
Chicken Broth (optional)

Directions:

Line your slow cooker with a Slow Cooker Liner to make clean up a breeze
Put the chicken in the slow cooker and squeeze the lime over the chicken
Add the packet of taco seasoning
Chop the onions, peppers, and mushrooms, throw on top of chicken
Empty the chillies and salsa on top
Cook on low for 6 hours
Remove Chicken and shred, return to slow cooker

Notes:

Add the chicken broth to thin the soup.
Top with whatever you please or what your diet allows. [...]

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17 is the Magic Number

Many of our readers are fans of the 17 Day Diet, or they’re considering it, or just curious about it. The 17 Day Diet is a healthy life changing diet… actually I don’t even like to call it a diet because it’s pretty much a lifestyle change. It helps you form good eating habits and they’re so easy to follow you’ll keep them for life – all the while you’ll lose weight and begin to feel like the woman you’ve wanted to be!

While on this diet you’re supposed to do at least 17 minutes of exercise a day. That’s right! 17 minutes! Not bad right… especially for those with a busy schedule. Anyone can fit in 17 minutes. My favorite way to fit it in is to set my alarm about 20 minutes before I normally get up and do it first thing in the morning and I’m done for [...]

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Upper Body Blast

upper body

This is a the perfect cardio and strength workout when you are crunched for time. You can do it at home or in the gym all you need is a timer and weights. I use “Interval Timer” on the iphone. It is a free app that allows you to completely customize your fitness routine. You can set the length or your warm up, intervals, and cool down.

Directions:

1. Do each exercise for one minute. You will rotate between strength and cardio moves.

2. Start each exercise in full effort. If you tire before the minute is up, modify until you build your cardio and strength. Example: if you tire while doing curls using your heaviest weight before the minute is up, move to a lighter weight and finish the minute. Same with push ups, start on your feet and more to your knees [...]

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